Dryland Activities:
Question of the Day: What is the order of a 100 Medley Relay?
Correct = Do 4 different types of jumps
Wrong = Do 8 different types of jumps + 1 pushup.
Warmup in water:
100 IM Kick
2 x 25 position 11.
Review 3 things for Streamline before first 25.
1) Lock your thumb.
2) Squeeze your ears (back of head).
3) Look down (with your whole face).
Review 3 things for Position 11 before second 25:
1) Keep your arms straight.
2) Stay at the surface (even when you breathe).
3) Look down (with your whole face).
Split Up into 2 Groups
Group 1
3 x SL on BK
Begin underwater. Lay on back, hands on head, grow into streamline. Push off in straight line.
Group 2
3 x SL + 3 FREE + Flip
Strong freestyle kick throughout.
Focus on arms reaching to 11, head aiming straight down, and power with each stroke.
If possible NO breath.
Get back together in one group
3 x
{
1 x 50 FREE Kick
1 x 50 BK
}
Challenge: Log Push with Partners
Form a group of 3.
1 person lays horizontal across the lane on their back or belly.
Hands and toes should point perpendicular to the lane lines.
2 friends push the legs and shoulder to “push the log” to the flags.
Pushing people cannot go past the “T” mark.
Challenge – Back on the bottom, 2 feet on the wall
Lay down on the bottom of the pool with your back, shoulders and hips touching the floor.
At the same time, but two feet on the wall.
Hold it for 2 seconds.